A) Squat Clean Thruster Clusters @ 3.3.3 x 1, 2.2.2 x 1, 1.1.1 x 1 (rest 10 seconds btwn reps) – rest 2-3 min between sets
B) “The Chief”
Max rounds in 3 minutes of:
– 3 Power cleans (135/95)
– 6 Push-ups
– 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles. Start where you left off on the previous round.
A) Power Snatch Clusters 3.3.3 x 3 – rest 2 min (rest 20 sec btwn triples)
– Work on a fast and fluid turnover.
B) Warm up to a heavy deadlift in 8 min
C) Amrap in 8 min:
A1) 4×5 Bench Press @ 42×1 – rest 30 seconds
A2) 4×5 Weighted Strict Supinated Pull-Ups (heavier than last week) – rest 90 seconds
B) 5 rounds for total working time @90%:
– 250 m Row Sprint
– 30 Double Unders
– 8 Burpees AFAP
– rest 3 min
A1) 3×20 Front Rack Reverse Lunges (continuous alternating steps) – rest 20 sec. LAST TIME THIS CYCLE
A2) 3×4-6 Weighted Ring Dips – rest 90 sec
B) 16-12-8-4 reps for time of:
– R/L Kettlebell Snatches (16R/16L, etc.)
– Box Jump – step down (24/20)
A) 5x 1 power clean + 1 hang squat clean + 1 jerk
B) 5 rounds for total working time:
– 6 TnG power clean and jerk
A) Split Jerk 3, 3, 2, 2, 1, 1, 1 (find a heavy single off rack) – rest 2 min
B) 1&1/4 Front Squat 3, 3, 3, 2, 2, 2 – rest 2 min
C) 4x Partner Band Sprints + 8 Burpees AFAP @ 100% (down and back)
A) 7×2 Hi- Hang Snatch – rest 60 sec.
B) 3 rounds for total working time @90%:
– 400m run
– 15 UB Kettlebell swings (53/35)
– 15 Box jumps – step down (24/20″)
– rest 4 min
A1) 4X5 Weighted Strict Pullups – heaviest possible, rest 60 sec
A2) 4×6 Good Mornings – rest 60 sec
B) 3xME HSPU, Strict + Kipping – rest 90 sec
C) 2K Row For Time